Everything You Need To Know About Energy Gels
With improved technology and a greater understanding of sports nutrition, running faster for longer has never been easier. From sports drinks to nutrient-rich foods, there are hundreds of products on the market to help fuel your run.
One of the most popular ways to fuel your body while on the go is to use energy gels. If you're training for a marathon, or even further, energy gels are a fantastic, easy-to-pack boost of energy that can help keep you moving. Read our guide and discover everything you need to know about energy gels to understand when and how to use them to maximise your performance on the roads, tracks, and trails.
Energy gels help replenish your depleted carbohydrate stores when running, giving you an extra boost during long-distance running challenges.
When you run, your body uses two fuel sources to feed your muscles: fat and carbohydrates. While fat is widely available, it takes longer to break down into useful energy, proving ineffective when running longer distances, like during a marathon.
Instead, your body relies on carbohydrates as its primary fuel source. As a rule, the faster you run, the more fuel comes from carbohydrate intake. But, your body can only store a limited amount of carbohydrates in the muscles. This type of carbohydrate is known as glycogen.
Your glycogen stores begin to deplete at a half-marathon pace of around 90 minutes and a marathon pace of around 120 minutes. This means the average runner will be low on glycogen stores at around the halfway point during their marathon.
How Do Energy Gels Work?
After consuming an energy gel, the blood absorbs the simple sugars, giving you a spike in energy. Through the blood, these sugars are then absorbed by your active muscles and organs, providing your body with a short energy boost.
Energy gels contain about 25g of carbohydrates per gel, with one gel providing about 45 minutes of running. However, taking two at a time does not provide 90 minutes of running. Instead, you’re likely to crash as your body attempts to process the sugar.
Some energy gels may contain other ingredients to boost your performance, such as electrolytes to replace lost minerals or caffeine to open up the blood vessels and speed up energy delivery. Some gels are fruit-flavoured, containing antioxidant-rich fruits like berries, which can help clear the muscles of waste products.
How Should I Use Energy Gels?
The perfect time to take an energy gel depends on the individual. Every runner absorbs and processes carbohydrates at a different rate. Some can feel the effect within three minutes, while for others, it might take up to 15.
As your body diverts blood from your stomach towards your active muscles, your absorption rate slows. Sometimes, your stomach shuts down completely, and this is, unfortunately, the most common cause of unwanted toilet stops during a run!
The most important rule is to take the gel before you need it, not as you feel yourself crashing or hitting the wall. We recommend you practise with energy gels throughout your training to ensure you know when and which energy gel to take.
When Should You Use Energy Gels?
As your digestion process slows during your run, it’s important not to overload your stomach. Wait around 45-60 minutes between gels, or around 6-7 miles to ensure you don’t intake too much simple sugar at once. Likewise, consider alternating between caffeine and non-caffeine energy gels to ensure you don’t overload on caffeine.
What Do Energy Gels Taste Like?
While energy gels are ideal for marathon runners, they’re not to everyone’s taste. Although usually water-based, they vary in consistency and intensity in taste.
With so many on the market, flavours vary from vanilla, chocolate, and coffee to lighter, fruity flavours like orange, apple, and berries. We recommend testing a few different brands and styles on practice runs to find the consistency and flavour right for you.
Our Top Tips For Energy Gels...
1. Train With Energy Gels First
When you run, your body prioritises sending blood to your active muscles, reducing the blood flow to your digestive tract. The lack of blood can irritate your system, as your body finds it harder to digest food and liquid, sometimes responding by trying to force anything out of your system. Practising with gels by taking little bits at a time while slowly building up the mileage, will help your body adapt to using your stomach while running, avoiding issues on race day.
2. Always Take Energy Gels With Water
Without water, energy gels take longer to digest and enter the bloodstream. As energy gels are condensed sports drinks, consuming them together with another sports drink can put you at risk of taking too many sugars at once.
3. Experiment With Different Gels
Remember, it's crucial to experiment with different brands, flavours, and ingestion strategies to find what works best for your individual needs. By utilising energy gels, you can unlock your full running potential and conquer new milestones with confidence!
By harnessing the power of energy gels, you'll enhance your energy and give yourself a good boost when tackling your next long-distance challenge.
If you're looking for more advice on running kit in preparation for your next race, stop by your nearest Runners Need store to speak to an expert. For a more in-depth discussion, you can book a free in-store appointment for advice and recommendations tailored to your needs and goals.
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